Exercises for Spinal Stabilization & Low Backache

According to the Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT), nearly 80 percent of Americans experience lower back pain. Additionally, NISMAT suggests that you can eliminate this pain, which is the result of a destabilized spine, within two to four weeks with a few powerful exercises.

Reasons for Pain

• Many people with lower back pain have weakness in the muscles surrounding the lumbar multifidi or the lumbar. The Lumbar is the deepest layer of muscles in the back, and tend to receive the least amount of support while a person sits or does physical exercise. In turn, these muscles fail to properly stabilize the spine, as they should, which causes lower back pain. According to NISMAT there are a variety of treatments, but one of the best is strengthening exercises.

Spinal Stabilization First

• NISMAT recommends that you first begin eliminating lower back pain by stabilizing the spine. You are first going to lie on the ground in a "neutral spine position." Focus on two spots of your abdomen, your belly button and your pubic bone. As you move your belly button toward the floor, your pubic bone will slightly lift. Hold the first position and then pull your pubic bone to the floor. Hold this position. Alternate between these positions about ten times in each direction. Repeat this exercise daily. Make it apart of your daily routine, exercising in the morning before work.

Advanced Exercises

• While lying on the ground with your body in a neutral position, bend your left knee slightly upward. Keep your abs and buttocks tensed, but keep your back in its neutral position. Lift your right leg above the floor by about twelve inches. Keep your leg perfectly straight while you lift. Hold the leg upright for a long three count. Slowly lower your leg to the ground. Switch positions, and bend your right knee upward. Lift the left leg and hold for a slow three count, just as you did with the right leg. After you feel comfortable with the basics of this exercise, you can slowly rotate your leg in circles as your lift and hold it for the three count.

  The second stabilization exercise begins with you in a kneeling position. Keep your abdomen and buttocks tight, with your back perfectly straight. Place your hands on your hips. Once you feel stable and comfortable, slowly lift your right foot and place it in front of you with your foot flat on the floor. Your right knee will be in a right angle. Your left leg will still be kneeling. Hold this position for a slow three count. Do this exercise ten times per leg.